31 Ways to Motivate Yourself to Exercise
How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask
myself this question every now and then, and I have the feeling I’m not the only one.
A few weeks ago, I wrote 4 Simple Steps to Start the Exercise Habit … and the fourth and final step
was to add motivation as needed until the habit sticks. This post is to help you with that fourth
step.
There are a million ways to motivate yourself to exercise, actually, but these are a few that have
worked for me. And trust me, I’ve had days when I’ve struggled with exercise. Most recently, the
things that have helped include finding a workout partner (one of the best motivators!), logging my
exercise, reading magazines, books and websites, and rewarding myself.
1--How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that
motivate me the next time: “You know how good you’re going to feel, Leo!”
2--Time for you. While many people make time to take care of others (kids, spouse, other family,
co-workers, boss), they don’t often make time to take care of themselves. Instead, make your
“you” time a priority, and don’t miss that exercise appointment.
3--Calories burned. If you count calories (and it’s really one of the most effective ways to lose
weight), you know that the more you exercise, the more calories you burn — and the bigger your
calorie deficit.
4--Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As
long as you’re moving, it’s good for you.
5--How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you. 6--
Magazines. It motivates me to read fitness magazines. Not sure why, but it works.
7--Cover models. Sure, they’re genetically freaky, and probably Photoshopped to look perfect. But
for some reason, looking at how good a cover model looks helps motivate me to work harder. 8--
Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the
ups and downs they go through, and you can learn from their experiences.
9--Success stories. I find the success stories of others incredibly inspirational. If a fitness website
has success stories, I’ll almost always read them.
10--Forums. Do the monthly challenge on the Zen Habits forums, or join another forum full of like-
minded or like-goaled peopled. Check in daily. It really helps.
11--Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it
often in the beginning.
12--Fitting into new clothes. Wanna look good in a smaller size? Work out!
13--Being attractive. That’s always a good motivator, as I’m sure we all know. Edited to correct
language.
14--Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.
15--Stress relief. Wound up after a long day at the office? Get out and work off that stress. It
makes a world of difference.
16--Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most
of this post was written in my head as I exercised.
17--A workout partner. Best thing I’ve done.
18--An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get
there and work out.
19--A coach or trainer. Worth the money, just for the motivation.
20--An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it
for a week and you’ll see what I mean.
21--Your before picture. You often don’t realize how far you’ve come. Take pictures.
22--A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train.
23--The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I
remind myself of that when I feel tired.
24--Living long enough to see your grandkids … and play with them.
25--The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you
weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up.
Combine the scale with the measuring tape, and measure your waist.
26--Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to
work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to
complete that goal. Make it easily achievable.
27--Posting it on your blog. Tell people you’re going to lose weight or exercise daily, and report to
them. You’ll make it happen.
28--Motivational quotes. I like to print them out or put them on my computer desktop.
29--Books. I just bought a strength-training book as a reward. It makes me want to hit the weights!
30--Others commenting on how good you look. When someone notices the changes in your body, it
feels good. And it makes you want to work out more.
31--An upcoming day at the beach, or a reunion. Nuff said.